Cow Face Pose
Gomukhasana stretches two commonly tight areas — the outer hips and shoulders — in one shape.
- Level
- Intermediate
- Hold
- 5–10 breaths per side
- Focus
- Hip and shoulder stretch
- Steps
- 6 cues · ~1 min
- Sit evenly
- Top elbow points up
Step by step
How to do Cow Face Pose
StartSit on a folded blanket.
- 1
From all fours, cross the right knee behind the left.
- 2
Sit back between the feet, knees stacked.
- 3
Sit on a blanket so the hips are level.
- 4
Reach the left arm up and bend it, hand down the back.
- 5
Reach the right arm behind and up the back.
- 6
Clasp the hands or hold a strap.
- ↩
Coming out. Release the arms, uncross the legs and switch sides.
Breath
Breathe into the chest and upper back.
Focus
Hip and shoulder stretch
Why practise it
Stretches hips, shoulders and chest.
Alignment
Cues & common mistakes
Aim for Both sitting bones grounded; spine upright.
Teacher’s cues
- “Sit evenly”
- “Top elbow points up”
Watch out for
Leaning to one side; forcing the hands to meet.
Make it yours
Easier, harder, supported
Sit in Easy Seat for the arms only; use a strap.
- Forward-fold Cow Face
- Blanket under hips
- Strap
In a sequence
Where it fits in a flow
BeforeBound Angle Pose
BeforeEagle Pose
This poseCow Face Pose
AfterGentle Seated Twist
Good to know
Questions
My hands don't meet behind my back.
Hold a strap between them; shoulder mobility varies widely.
Go means cow and mukha face; the stacked legs resemble a cow's face.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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